How to use the TDEE Calculator
- Enter your sex, age, weight and height.
- Choose the activity level that best describes a typical week.
- Use the calorie targets to lose, maintain or gain weight.
- Optional: combine two activity levels to illustrate a varied week.
BMR vs. TDEE
BMR (basal metabolic rate) is the energy your body uses at complete rest. TDEE (total daily energy expenditure) adds everything else — walking, working, exercise and digesting food. Eating at your TDEE maintains your weight.
The Mifflin-St Jeor equation
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. Studies show it is the most accurate of the common formulas for most people. TDEE = BMR × activity factor.
How many calories to lose weight?
A deficit of about 500 calories a day leads to roughly 0.5 kg (1 lb) of weight loss a week. Larger deficits are harder to sustain and can cost muscle. Track your weight for 2–3 weeks and adjust — calculators are a starting point.
This calculator gives general estimates for healthy adults and is not medical advice. Talk to a doctor or registered dietitian for personal guidance.